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phys exam, lecture 1
| Term | Definition |
|---|---|
| six broad categories of nutrients and how they are grouped | macronutrients (energy-yielding) carbs lipids proteins micronutrients (non energy-yielding) vitamins minerals water |
| role of carbohydrates | 1. energy source= derived from breakdown of glucose circulating in blood glycogen= stored form glucose in muscle+ liver Muscle glycogen powers things like muscle contraction 2. protein sparer -enough carb intake allows tissue protein to be spared |
| brain and carbs | brain almost exclusively uses blood glucose as fuel source CNS fueled by carbs 6-10 kg of carbs per kg of body mass per day |
| how does intensity of exercise effect reliance on carbs? | low intensity (walking)- dominated by fat metabolism. energy comes from fat moderate (jog)- 50/50 btwn fat and carbs high (run)- fueled by carb metabolism the higher the intensity, greater reliance on carbohydrates |
| what is 60/20/20 approach (athletes diet) | 60% cals should come from carbs 20% cals should come from protein 20% cals should come from fat |
| what is fatigue | Occurs when exercise continues to the point that compromises liver and muscle glycogen "hitting the wall" |
| lipids (simple) | neutral fats ex/ triglyceride- how the body stores excess calories triglyceride = a glycerol with three fatty acids attached |
| lipids (compound) | when a triglyceride combines with another compound like phosphates or sugars saturated= solid @room temp unsaturated= liquid @room temp |
| lipids (derived) | simple and compound lipids together ex/ cholesterol most common form exogenous supply = outside the body (foods we eat) endogenous supply= made from within body (70% manufactured by liver, arterial and intestinal walls) |
| role of lipids in the body | energy source & reserve carries large quantities of energy/unit weight (80/90% @ rest) transports & stores easily provides ready source of energy protects vital organs thermal insulation (less adipose=colder) vitamin carrier & hunger suppressor |
| proteins 2-5% of resting energy | -responsible for building & repairing muscle -amino acids= "building blocks" essential = body cannot synthesize Isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tyrosine, and valine non-essential = body can manufacture (9 of them) |
| peptide bonds | peptide bonds link together amino acids dipeptide= two amino acids joined together tripeptide= three human body= polypeptide= 50-1000+ amino acids (proteins are 50+ bonds) |
| role of protein | 12/15% body mass = protein major source of body protein= muscle, blood plasma, visceral organs |
| protein metabolism | -process of deamination (break down protein for energy, make it more like carbs chemically-> nitrogen removal) forms urea which exits the body as urine taking nitrogen out of the equation= deamination CO+H+O+nitrogen= protein CO+H+O= carbs/lipids |
| what happens to remaining carbon skeletons biochemically after deamination? | 1. gluconeogenesis (new glucose formation) 2. used as an energy source 3. fat synthesis excess protein catabolism=fluid loss |
| protein daily allowances | .83g per kg of bw gen pop that train= 1.2-1.8g per kg of bw NCAA athletes= 1.4-1.8g per kg of bw (strength and endurance trained) intense training & cal defecit= 2.0g per kg bw |
| energy balance | energy balance -> calories in=calories out -optimizes physical performance -maintains lean body mass, training responsiveness, and immune and reproductive function -how much exercise you do determines how many cals u need |
| pre-competition meal | 1 (3 hr before) foods high in complex carbs and low in fats and protein 2. (90 mins before) snack that is carb rich ex/ granola bar, stinger waffles 3. (60 mins) liquids promote gastric emptying ex/ water, gatorade |
| halftime meal | simple carbs ex/ fruit snacks |
| post exercise meal | carbohydrates, rich, high glycemic foods immediately after speeds up glycogen replenishment - full replenishment takes about 20 hours -usually 5.7% per hour w/ optimal carb intake |
| calories | work as measured in caloric consumption 1 calorie= quantity of heat needed to raise temperature of 1L of water 1 degree celsius |
| metabolism def | transformation of bonds of macronutrients into something the body can use for energy food energy to usable energy |
| first law of thermodynamics | energy cannot be created nor destroyed, it is transformed from one form to another |
| biosynthesis (type of energy) | atoms actively join to form important biological compounds ex/ bone, plasma membrane, ATP |
| free energy (type of energy) | potential energy w/in a compound ex/ chemical bonds |
| 3 types of biological work | 1. mechanical work ex/ muscle contraction 2. chemical work ex/ cell growth & maintenance, tissue synthesis 3. transport work ex/ active transport, fluid movement ATP common denominator across all three |
Created by:
emma.thornton